Warm-Up
A)
20m Bear Crawl
20 Jumping Jacks
10 Hand-Release Push-Ups
B) 3 Rounds with an empty bar:
10 Bench Presses
10 Step-Ups, on a 20inch box
30 seconds Plank Hold, in push up position
Strength
Bench Press
3 sets x 5 reps
Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 7/26. This is Week 5 of 8)
Workout
10 Rounds For Time:
5 Handstand Push-Ups
5 Sumo Deadlift High Pulls, 95#/65#
5 Box Jumps, 24”/20”
Workout Tip
Handstand Push Ups: athletes should be able to complete each round of handstand push-ups in unbroken sets. Scale reps if needed. Scale movement to strict Barbell press at a load that is challenging and can be completed in unbroken sets.
Sumo Deadlift High Pull: athlete should be able to complete each round in unbroken sets. Scale load as needed.
Box Jump: scale to a height that athletes feel comfortable jumping to and stepping down. Scale to step ups.